Strathearn Harriers - New Year's Day Run 2014

Structured training sessions

Structured training sessions take place on Wednesday evenings. In the summer, sessions take place at Dallerie - meet at Taylor Park at 6.15.

In the winter, we use either the all-weather pitch at Dallerie (meet Taylor Park 6pm) or make use of the floodlights at Braidhaugh (Crieff Rugby Club) (meet at the rugby club pavilion, 6pm).

Structured sessions usually consist of variations along the following themes:

1-5-1 Pyramid

Run for 1 minute, rest and regroup for 30 seconds

Run for 2 minutes, rest and regroup for 1 minute

Run for 3 minutes, rest and regroup for 1.5 minute

... and so on on, up to running up to 5 minutes with a 2.5 minute rest, and then back down again.

Short pyramid

Same idea as the 1-5-1 pyramid, but with these intervals:

1-2-1-1-2-3-2-1-1-2-1, rest for half the duration of the run

or

1-2-3-2-1-2-1-2-3-2-1, rest for half the duration of the run

6 x 3 minute reps, 90 second recovery

Run hard for 3 minutes, rest and regroup for 1.5 minutes, repeat 6 times

Variations on this include:

8 x 3 minutes

Run hard for 3 minutes, rest and regroup for 1.5 minutes, repeat 8 times

6 x 4 minutes

Run hard for 4 minutes, rest and regroup for 2 minutes, repeat 6 times

 

Hill reps

8 x 2 minute hill reps, usually on the track going up Laggan Hill from Laggan Road. Run hard for 2 minutes up the hill, and the recovery is the run down. Restart up the hill as soon as the last person gets back to the starting point.

A variation is to run up the track opposite the Ardvreck playing fields on the Comrie Road up to Culcrieff on carry on up the Knock in 2 minute intervals.